I didn't officially get to start my training yesterday for the 16 week count down because I had a football game (we won) so I started today and what a beautiful day to start.  Even though I have been running steady for the past two years today was the official start of my Sedona training.  I like having a goal.  This makes me want to run longer runs and to run hills and sprints so I can be as ready as possible for the actual event.

Today (and every day) I used the Lisa method to running/walking any event you have chosen.  Follow along closely and take notes as I describe the Lisa method step by step. 

1. If you feel like running; run
2. If you feel like walking; walk

There you have it.  This method requires no special tools, watches, beepers, heart rate monitors, coaches or global positioning sensors.  A good pair of shoes is nice and comfortable clothes are helpful.  I do have a list of accessories that I like to have and I will go into those at another time.  My first half marathon was the Snow Joke Half in Seeley Lake, Montana.  I ran the whole thing in 2:22 (which was my goal for the day).  I was exhausted and my day was done when I crossed the finish line.  The next year I ran the Snow Joke using the Lisa Method of run/walking.  I finished in 2:29.  Only 7 minutes slower. The amazing thing was that I was still full of energy and finished strong. After the run I went shopping at  Costco and The Good Food Store and recovery was not an issue. After that race I decided that my goal was to finish every race strong and to be smiling the whole way;enjoy the run and then go about my day.  The other discovery I made during my Lisa Method was that while walking the uphills, the runners never gained any ground on me.  Don't get me wrong, my walks are strong power walks not a stroll about the neighborhood but an arm pumping steady walk.  At one hill I was gaining on a runner and felt too bad to pass her so I slowed down.  My running break was walking up the hill.  The runners were struggling up the hill.  When I got up to the top I was ready to run again and enjoy the flat or down hill that laid ahead.  The runners that ran up the hill were spent and stopped and walked at the flat top and down hill.  What a waste of flat and downhill!   Also, take note that I am not with the elite runners who don't care about uphills; I am with the 2:30 half marathoners.  That is the kind of runner I am; slow and steady.  The Lisa Method also has a half marathon goal of sub 3 hours.  You will always be happy with your half marathon if your goal is sub 3 hours.  The Lisa Method is proof that anyone can participate in a half marathon.  This is not some amazing feat for an elite group of athletes.  If you walked a half marathon and averaged 4 mph you would finish in 3 hours and 16 minutes.  By adding a small amount of running you would finish in under 3 hours and would be using the Lisa Method.

For my run today I left the house walked through the woods until I got to Tin Cup Road then ran the road to Tin Cup Trail ran the trail unless I felt like walking, then I walked and when I wanted to run, I would run some more.  I ran to the old trail head and then came back.  It was a beautiful fall day with blue skies and perfect temperature. My guess is that out and back is seven miles.  I finished in 1:20 which would be a pace of 11:25.  Pretty slow in the world of runner's; but a great pace using the Lisa Method.  Afterwards I worked in the yard, made granola for the week, played tennis, went out for pizza and beer, grocery shopping and home for Sunday Night Football and blogging. The Lisa Method could be called; "Participate in a run and still have a life."
 Happy Running!